Why I Check In With Myself Every Week

One question that I get a lot is: “How have you been able to remain consistent?” I think this is a great question because it was a long journey to figure out the secret to consistency.

I want to share a strategy that I started implementing that has helped me stay consistent in my fitness journey over the last couple years. Not only has this strategy helped with my physique, but it’s helped me make sure that I am monitoring my mental health as well.

A couple years ago, I went through a really rough time in my life. I fell into a depression & ultimately I felt like everything was crumbling around me. I wanted to pick myself back up & keep moving forward, but I felt stuck, lost and confused. I was constantly beating myself up for not not being able to get myself back “on track”. (If you want more info on how I got through this particular time, you can read more about My 8 Step Process to Overcoming Depression).

What I noticed was that I was having trouble being consistent & it became more & more frustrating. Every time I thought I was gaining positive momentum, I would fall off track again. It was incredibly frustrating & discouraging. I was constantly getting frustrated with myself for thinking that I wasn’t making progress, not understanding what I needed to do to keep moving forward. 

What I eventually realized is that I needed to understand where my baseline was mentally & physically.  I needed clarity and understanding about what I needed to do to keep moving forward. 

I think that a lot of people trying to find balance in their lives and trying to maintain a healthy lifestyle struggle with consistency. I’ve been able to maintain consistency in my healthy lifestyle for a while now and I’ve had a handful of people reach out to me asking what I’ve done to maintain this lifestyle. 

So… what is this secret strategy that I started implementing?

Weekly mental, emotional, physical check in with myself.

I started doing this weekly check in to keep myself accountable & do an evaluation of where I am in my life mentally, emotionally & physically. 

The idea for this came from my fitness journey when I would take progress pictures to track my physical progress. While this is important, I also think that it’s incredibly important to track your mental & emotional well-being as well. 

So, I created a weekly evaluation for myself that I call the Mind + Body Inventory & what I believe is the first step to a better mindset.  

Here’s what it looks like:

Every Monday morning I,

  • take a series of progress pictures (front, side, back)
  • do measurements of my waist, hips, butt, bust, arm & leg
  • upload them into a google drive and write answers to series of questions evaluating where I am mentally & emotionally. 

Here’s what I have noticed as a result of checking in with myself every week:

It keeps me accountable

It is really easy to tell ourselves that we “don’t have time”. Self-care practices are very important, but are often the first things that we neglect due to the inevitable (not to mention, unhelpful) “I don’t have time”. But, our mental & physical health determines how we show up in our lives. 

Making it a necessity to check in with myself weekly, to see where I am and evaluate what’s going on in my life has helped significantly. I keep track of what’s going on and to be able to understand and determine what I need to do to keep moving forward. 

If I find myself coming up with an excuse to not do this, I tell myself that this needs to be done. It’s a necessity. I have goals and I am ready to take ACTION on them. It is a reminder that I need to do this in order to make sure that I don’t fall into a hole of burnout again.

I talk more about this in my
Better Mindset Course!

I celebrate how far I have come 

Doing this evaluation also helps me to be able to track my progress, so I can see the progress I’ve made, when I didn’t think I’ve made any.

I’m really big on celebrating wins/accomplishments throughout a journey, because it helps keep me motivated (I even wrote a post on this in The Importance of Celebrating Accomplishments). It’s really discouraging when you think that you haven’t accomplished very much when you’ve been working really hard.

This weekly check in helps me be able to really look at everything from a different perspective & really be able to pinpoint what I’ve been able to accomplish. The journey is so much more enjoyable & encouraging when you are able to see & celebrate everything you’ve been able to accomplish.

I have proof & documentation of my progress

In doing a weekly check in with myself, I am able to keep track of where I am mentally, emotionally & physically. What I noticed in the past was that I was getting overwhelmed and ultimately feeling frustrated when I didn’t think all of my hard work was working.

In this exercise, I take pictures, measurements & do an evaluation of where I am mentally, emotionally & any stressors that are present. In keeping tabs on where I am in these categories, I have been able to keep up with my mental, emotional & physical state, thus helping me in being able to stay on track with my goals.

I can pinpoint the mind, body connection

In doing this, I can usually see a correlation between what I see in the pictures and my answers to the questions. If I notice I am a little more bloated than the week before, I have likely been stressed and might have been stress eating or something. 

Being able to pinpoint and understand where things are coming from and why they are happening, I am better able to come up with an action plan. It’s incredibly frustrating to feel like you don’t know what you should be doing in order to keep moving forward.

I’ve talked about this before, but I tend to get stressed out easily. The best thing for me to do is to try to prevent stress & overwhelm, because it’s really hard to get myself back together. So, in being able to keep tabs on everything going on, it helps me in being able to take necessary action.

I come up with a plan

In being able to pinpoint and understand where I am mentally, emotionally and physically, I am better able to make the necessary adjustments.

For example, if I find that I am feeling overwhelmed in my business, I need to spend time journaling about what’s on my mind.

Sometimes, the things that are bothering us are stuck in our subconscious and we need to bring them to the surface so we can deal with them. That’s what doing this check in with myself helps me do. It helps me to be able to make sure that everything is in line. If there’s something off, it keeps me cognizant of whatever is going on around me.


This weekly check in is something that I know a lot of people will say that they don’t have time for. It’s something that can be seen as a “I will do it if I have time, which I probably don’t so I’m going to make every excuse not to do it” kind of thing.

Trust me, I totally get being busy and making the choice to remove seemingly unnecessary tasks. However, I now see this exercise as a non-negotiable for me because it’s ultimately helped me be better able to show up in every area of life.

  • I’ve been able to stick to my goals.
  • I’ve been able to show up better in my business.
  • I’ve kept my stress & overwhelm under control so that I am more productive and can better serve my clients and women in my Facebook group.

So, these tasks that we tend to put off due to thinking that they are unimportant just might be detrimental to how you are showing up in your life right now. I just want to make sure that you are taking care of yourself here. I preach about The Importance of Self-Care all the time and I do so because I truly believe that it is essential in creating a foundation for your life.

You must take care of yourself in order to show up better in every aspect of your life. Saying that you don’t have time is simply just an excuse.

So, are you going to start making it a priority to show up for yourself? Are you going to make it a goal to make it a habit to check in with your mental, emotional & mental well-being?

I truly hope so!

xx

-Jess

Staying on track while stuck at home during quarantine

We have all been forced into a new normal and adjusting to these changes can be incredibly difficult. Due to the amount of stress, overwhelm and other negative emotions, it can be really hard to continue to stay on track. 

We have been forced to stay at home and this new normal has made it difficult for all of us to adjust to a completely different normal. 

I have also found myself struggling to continue to stay on track because I have relied on the same routine for so long now, that I never even thought about having to come up with an alternative. 

There are a few tips that I am implementing to make sure that I am continuing to show up and take care of myself, rather than letting the stress completely take over and knock me off of my game.

It is incredibly important to continue to remind ourselves that we are still in CONTROL of how we show up for ourselves. Yes, these are very difficult times and I am in no way trying to sugar coat it and ignore the magnitude of this time. But, we have to continue showing up for ourselves and continue to do what we can to adjust & make the necessary changes to continue moving forward. 

It may not be the same as what you are used to- I know that this isn’t for me. However, I did want to share with you what I have been working on to make sure that I am continuing to show up and take care of myself & continue working towards my goals. 

I hope you find these tips to be helpful for you! ❤


Drink LOTS of water.

For me, I am used to getting in my workout first thing in the morning and starting off my day with about 40oz of water by 6am. Getting in my workout first thing in the morning has really helped in making sure that I start the day off right & I have been relying on that to make sure that I am making healthy choices. You can read more about my early morning workout strategy in How/ Why I Go To The Gym At 5AM, 3 Tips for Early Morning Workouts & My Fitness Journey | Choosing Yourself First!

With that being taken away for the time being, I have struggled with making sure that I am continuing to make those healthy choices. However, if you want to continue working on your progress & want to continue making healthy habits, getting in your water is VERY important! It’s always important and necessary for sticking to your goals and staying healthy, but this will help you significantly in making sure that you stick to your goals!

Right when I get up in the morning, I start drinking 24oz of cold water before I start drinking coffee and eat breakfast. Always, always, ALWAYS drink water right when you get up to jump start your system so you don’t start the day dehydrated. 

Then, make it a goal to continue drinking water throughout the day. Maybe you put a notification in your phone to chug water every hour or whatever it takes to remind yourself that you need to get in your water!

Pay attention to snacking when bored.

What I immediately noticed when all of these changes happened was that I was finding myself reaching for snacks more often throughout the day. Not only was I snacking more, but I was craving sugary & salty foods.

This is a stress response & it’s really important to stay cognizant about this because it will catch up to you very quickly. It’s important to create an awareness so you are able to understand when your body is under a stress response. It is very typical for us to immediately start reaching for those unhealthy snacks as a stress response.

While I let myself snack on unhealthy foods sometimes, I try to create an awareness around not making it a habit. Once made a habit, it can be really hard to break! Trust me, I completely understand that this is difficult to do, but this will be really important in making sure that you are not making this a habit.

When I notice unhealthy snacking becoming a habit, I try to instead reach for a bowl of fresh veggies instead.

Or, I will make a nice platter if I notice that I am really starting to crave unhealthy snacking!

Track food intake.

If you don’t have the MyFitnessPal app, I would definitely go download it and get in the habit of tracking your food throughout the day. Tracking your food will help keep you accountable and you will be more likely to stick to your goals because you are able to see everything you are putting into your body. 

I am personally not the biggest fan of tracking, but especially during this time, I am trying to make it a habit again. I keep mentioning this, but it is SO important to continue paying attention to what you can still control!

Try not to increase alcohol intake.

In addition to reaching for the sugary & salty foods during stressful times like these, reaching for the alcohol is another habit we typically get into. While I am really into reaching for a couple glasses of wine, it is important to make sure that you are monitoring this intake. 

I was getting into the habit of drinking 1-2 glasses of wine each night the first week we were in quarantine and I am making it a point to try not to do that during the week. 

Continue working out at home & getting creative.

Yes!!! Continue working out! I noticed that my energy & drive to workout started decreasing when I started feeling the stress & overwhelm. All I wanted to do was lay down and be lazy, but this only made me feel more stressed & on edge.

For me, my energy towards working out has completely changed. I am so used to going to the gym first thing in the morning and now I am working out at home at 3pm in the afternoon. 

My workouts at home are not nearly as long & intense as they normally are, but continuing to stay in the habit is very important! I’m starting to get into workouts that I wouldn’t do normally & it’s actually been interesting to test out the different things.

I started running stairs in the parking garage at my apartment & turning different furniture around the apartment as workout equipment. This takes some creativity for getting in workouts, but there are definitely options out there!

Practice Self Care.

I talk about this a lot & I think it is incredibly important to continue practicing self care, especially during these stressful times. When we get stressed, our self care can often be neglected, which leads us to struggling with mental health & sticking to our goals. 

I wrote a post on Self Care During Quarantine & also put together a guide if you would be interested in those resources. Practicing self care will ultimately help you with being able to prioritize yourself, helping you remain on track with your goals during this time. If you want any more self care ideas, I did also write a blog on The Importance of Self Care.

Practice gratitude.

Your mindset & what you choose to focus on everyday will play a major factor in how you get through a stressful time like this. When we are constantly focusing on everything that is going wrong & what we can’t control, it can create a heavy weight that is hard to handle. 

If you don’t practice gratitude yet, I would definitely consider starting a habit now, during this time of stress & uncertainty. If you already have created a habit, make sure that you are continuing to do so. 

I personally LOVE the Five Minute Journal.

I love this journal because it’s quick & gets right to the point. I’ve been using this journal for a couple years now and it’s really good for getting you in the habit of expressing gratitude.

Practicing gratitude will help you with your mindset & what you are focusing on everyday. Focusing what you do have and what you are still in control of. When you focus on what you still have & what you are still in control of, you are more likely to make healthier choices & be better able to show up for yourself!

Get outside when you can.

Fresh air can be incredibly helpful & therapeutic!

When stuck inside all day, it can be easy to slip into a mental funk. Try to make it a habit to spend at least 30 minutes a day outside breathing in some fresh air. Even going for a walk, run, bike ride, etc when you can! 

I always notice a difference when I take some time to get outside, especially since the weather is getting nice. There’s just so many benefits to spending some time outside!

Get into a routine.

While things have probably changed in your daily life, it is still very important to continue to get into a routine. Plan everything out & map out a routine that you can follow right now, while everything seems to be off centered. 

Getting into a routine will help with maintaining a sense of control & help you with making sure that you are prioritizing yourself & your health. I talk more about this in my post about Tips For Working From Home, if you need some more tips for planning your day!

Plan & prepare.

At the end of the day, it is incredibly important to make sure that you are continuing to plan your days to make sure that you are staying on track. Plan your workouts, plan when you are going to get outside, plan your meals, etc. 

The more you plan & prepare, the more likely you will be to continue tackling those goals! If you need anymore tips, I did write a post about My 10 Tips For Beating Bloat & Getting Back On Track that you might find helpful. ❤

give yourself some grace.

At the end of the day, we are all human. I’ve had many slip ups myself and I have to continue reminding myself that it’s okay at this time. I’ve drank a lot of wine, when I told myself that I wouldn’t. I’ve had many bowls of ice cream & other sweets. I neglected tracking my intake when I told myself that I wanted to make it a habit.

We are all learning & it’s incredibly important to make sure that you don’t beat yourself up when you don’t follow through with these daily goals. Tell yourself it’s okay. We are all human and we are all learning and trying to get through a difficult time!


I hope you found that list helpful! I know how difficult it is to have to completely changed your routine & what you know. Even if things have changed for you, there is definitely still some things that you can do to stay on track.

This time has forced us to have to think outside-the-box and get creative with our “new normal”. Sometimes, it can actually be a good thing to mix things up and try out some new things. Being forced out of what we know to start thinking & approaching things differently might actually be a good thing in some ways. Maybe you will be able to try out some new things that you wouldn’t have thought to do otherwise.

So, get out there and start really reaching for those goals of yours! ❤ What tips and strategies are you going to start implementing into your routine now?!

xx

-Jess